7-Min Home Dumbbell Glutes/Hamstrings Natural Bodybuilding Workout Routine

7-Min Home Dumbbell Glutes/Hamstrings Natural Bodybuilding Workout Routine: Learn how to train the glutes & hamstrings (back of the leg) in 7 minutes simply using some dumbbels in the comfort of your home.

Home 7-Min Dumbbell Glutes/Hamstrings Natural Bodybuilding Workout Routine

Tri-set:
Dumbbell Lunges (Press with heels) 3 sets of 10-12 reps (no rest)
Stiff Legged Dead-lifts 3 sets of 10-12 reps (45 sec rest)

Natural Bodybuilding Glutes/Hamstrings Workout Notes:

1) Train the glutes/hamstrings twice a week.

2) Train your glutes/hamstrings on Leg days along with your quadriceps and your calves. For more information on different training splits please take a look below:

Natural Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Natural Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Natural Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a 4th set. That would make the routine around 10 minutes in length.

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2 Comments

  1. Hi Hugo,

    as always, thanks a lot for the great info. I’ll try the splits next week as I recently came back from a week of break. By the way, I want to thank you for your nutrition suggestions for hard gainers.

    Best,
    Alex R. Kanman

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